CrossFit WOD 9/30/19


Single arm Barn door

Candle stick hold x10

Candle Stick Squat x10 each arm

Back Squat Prep:

Half Squat


Tempo practice

Metcon Prep:

KB Squat Clean-

Front Rack

Front Squat


Squat Clean

Plyo Push-up demo and practice

Back Squat (5×5)


**Spend 10m finding working weight.

***Slow tempo on the decent. Pay attention.

****Find a weight that will challenge you, but it is maintainable across the 5 sets.

Metcon (AMRAP – Rounds)

KB Hang Squat Clean x10 R. Arm

x10 Burpees

KB Hang Squat Cleans x10 L. Arm

x10 Plyo push-ups over KB (5 each arm)

Amrap 12

Workout of the Day


  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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